What are Plyometrics ?

What
are plyometrics ? Plyometric exercises were introduced in the
1970s when Russian Scientist Yuri Verkhoshansky noticed that athletes who
jumped down from a higher level, seemed to have more power and strength upon
landing.

The force created when dropping from a greater altitude increased an athlete's explosive ability and improved their performance. This discovery inspired the development of “shock training” which was originally used primarily for Olympic competitors.

Eventually, due to its proven success, professional athletes from every sport began adding these exercises to their workout regime.

High Intensity Jump Training

As this type of training has become more popular, the definition of Plyometrics has broadened to include any exercise that involves jumping, hopping, or bounding. These high-intensity movements use your body weight to create a resistance that will stretch the muscle (known as the eccentric phase) and then quickly shorten it (known as the concentric phase).

This process is called the “Strength-Shortening Cycle” which is just a fancy way of saying that a muscle is stretched and then contracted at a rapid speed. The energy created in the stretch provides extra power (explosiveness) that will be released during the contraction. Think of it like stretching then releasing a rubber band. The more you stretch the elastic, the further it will fly when released.

Plyometric training focuses on moving rapidly or explosively from the extension (stretching) to the contraction. So, when doing a forward long/broad jump, bending into a half squat position to prepare for the jump is the stretching (eccentric) phase while the high, forward jumping motion is the contraction phase. Explained another way, the muscles are loaded then unloaded rapidly while still maintaining stability.

What are Plyometrics Benefits ?

It
is important to keep in mind that plyometric exercises are designed to help
improve reactive strength or explosiveness. This is not the best form of
training to use if you are trying to increase your endurance or cardio
conditioning. Although reactive training does have some heart healthy benefits,
its main advantages are in other areas. Some of the best benefits include:

Efficient nervous system. Rapid movement means your nervous system has to react quickly to send proper signals from the brain to the various muscles.

Joint protection

Better ability to absorb force or impact.St

ronger bones. We have known for years that weight lifting and weight bearing exercises are a great way to prevent osteoporosis, but new research has shown that plyometric training may also offer similar benefits.

Risks
of A Plyometric Workout Routine

Although
plyometrics can be very effective, building strength through explosive
movements can also be dangerous, even for conditioned athletes. Many people
claim that reactive training can help protect against injury since the muscles
are trained to respond correctly to sudden, rapid motions; however, it only
takes one mis-step or wrong move to cause a serious problem. Since these
exercises are high-intensity and high-impact, there is always a greater risk of
injury, particularly to the knees or ankles. So, if you have weakness or joint
problems then this type of workout may not be the best choice.

Plyometrics
are not for everyone, although many people can work up to more intense
exercises with proper training and preparation. Start with little jumps and
progress as you become stronger and quicker. However, if you experience
continued pain after working out, then you may have to try an alternate form
of exercise.

Also,
keep in mind that the heavier you are, the more stress there will be on your
joints. For some people, it may be necessary to try other methods of weight
loss until a healthier body weight is reached.

Safety
Tips For Plyometric Workouts

•Consult with a doctor
before beginning a Plyometric workout routine.

•Start with simpler
movements and increase difficulty or intensity as you develop speed and
strength.

•Always use proper
technique. When it comes to plyometrics, quality is better than quantity. When
you get tired or fatigued, it is harder to maintain proper form, and this can
increase your risk of injury. It is important that you land softly from toe to
heel, using the entire foot to help absorb impact and ensure stability.

•Use proper footwear. As
with any form of impact exercise, correct footwear is vital. Proper cushioning
and support is not only necessary for your feet, but also protects your ankles,
knees, hips, and lower back.

•Choose a safe surface.
Avoid exercising on concrete or pavement. Make sure the floor or ground is flat
and put foam or shock absorbing material on boxes or other jumping surfaces.
Grass is also a great option if you enjoy an outdoor workout.

•Since Plyometrics can be
hard on your body, do not do this type of workout more than 2-3 times per week
and make sure to rest at least 48 hours between workouts.

Plyometric
workouts are an excellent way to burn calories and melt fat. If you've read our
safety tips and you're ready to JUMP into plyometrics training, you'll find
exercises and workout routines for beginners, intermediate and advanced by clicking
here.